Is your libido heading in the wrong direction? Try adding these 28 foods into your diet and see your sex drive soar
Sex drive taken a nosedive? It’s only natural for libido to dwindle a little as we get older, as levels of testosterone – a man’s main sex hormone – start to drop with age. Throw in hectic work schedules, kids, relationship problems and general day-to-day stress, and it’s little wonder between-the-sheets motivation begins to dwindle.
Luckily, alongside plenty of exercise and less stress, the world of food can provide a libido lift.* So take the following ingredients and get ready to cook up a storm…
Saffron
Supplements can be used if you struggle to fit it into your diet, but either way this is one ingredient worth seeking out. “A group of men who took 30mg of saffron every day for a month,” says Alex Glover, senior nutritionist at Holland & Barrett, “noticed greater improvements in erectile function than the group given a placebo.”
Maca
Traditionally ground down to maca powder – which can be added to smoothies, bakes and porridge – this root can have a powerful effect on a man’s hormones. “In 2002,” Glover explains, “researchers from the Universidad Peruana Cayetano Heredia in Peru reported that men taking at least 1,500mg of maca per day for 12 weeks had increased sexual desire after just eight weeks.”
Consume up to three teaspoons per day, or take maca in supplement form. (Though Arina Kuzmina, a certified integrative health coach and nutritionist, warns that it’s best taken in the morning, as it acts as a stimulant.)
Burdock
Dandelion’s sidekick, this root is considered a natural aphrodisiac. “Burdock root extract is found in a variety of forms,” says Glover, “including carbonated drinks, herbal teas, powder formulas and oils.” If you get your hands on the whole food ingredient itself, roast it as you would other root vegetables.
Chocolate
It’s the theobromine found in chocolate that provides its libido-boosting benefits. This bitter-tasting alkaloid works in a similar way to caffeine, with mood-boosting qualities to boot. It also contains phenethylamine, which adds to the release of endorphins. “Our bodies break down this molecule [phenethylamine] very quickly,” says Arina Kuzmina, “meaning it doesn’t have a long-term effect. However, in the short-term it increases the release of serotonin and dopamine.”
Watermelon
A hydrating fruit with libido-boosting benefits, watermelons contain the non-essential amino acid, citrulline. “It’s capable of relaxing and dilating our blood vessels, increasing blood flow and sexual arousal,” explains Glover – “similar to the way Viagra and other drugs treat erectile dysfunction.” He does flag, however, that most citrulline is found in the rind, not in the fleshy part. Try slicing up the rind and throwing into stir-frys.
Asparagus
It’s the vitamins E and B, along with the mineral potassium that provide asparagus’ sexually stimulating properties. In fact, back in the 19th century, French grooms supposedly ate asparagus three times a day in the run up to their wedding…
Pistachios
According to one particular study, the ‘pistachio diet’ was found to be effective at improving blood cholesterol and stimulating blood flow. Glover explains that both of these benefits have been linked to potentially helping erectile dysfunction issues. Add pistachios to your Friday-night curry, or snack on a handful mid-afternoon.
Citrus fruits
Think oranges, grapefruits and lemons. Rob Hobson, Healthspan’s nutritionist, explains that these fruits contain flavonoids, a group of plant chemicals “shown to help reduce the risk of cardiovascular disease and diabetes, which are risk factors for erectile dysfunction.” Other foods and drinks high in flavonoids include cocoa powder, tea, red peppers, kale and broccoli.
Ginseng
“This herbal remedy is frequently linked to libido, particularly in Chinese medicine,” says Hobson. “Ginseng is thought to have a restorative effect that improves both physical and mental energy as well as stamina.” More rigorous studies are needed, but there have been links between red ginseng and the improvement of erectile dysfunction.
Tongkat ali (Longjack)
Available in capsule and powder form, this herb typically comes in two varieties: Indonesian and Malaysian. “The Indonesian variety is found to have a greater effect on libido,” says Kuzmina. “It does so by increasing free, or unbound, testosterone, and unbound testosterone has more direct effects on libido.”
Chillies
Although the science is limited, Glover says that it’s possible for people to experience a ‘chilli high’ created by the rush of endorphins that the capsaicin – a chemical compound found in chilly peppers – releases when digested.
Honey
Add a spoon of the sweet stuff to your porridge. Research has found honey can ‘improve libido, erectile function, spermatogenesis, epididymal sperm count, and normal sperm percentage’ – an impressive set of bedroom benefits., guaranteed to see your sex drive soar
Truffles
Pimp your pasta with some grated truffle. According to Hobson, the alpha-androstenol found in these fungi acts the same way as pheromones. These are essentially chemical signals which allow for communication between animals and humans, and are linked to physical attraction.
Extra virgin olive oil
Research out of the University of Athens found that nine tablespoons of olive oil in a week could significantly reduce impotence. Splash it on salads, drizzled over pasta, or used as a dip for warm, crusty bread.
Brazil nuts
An excellent source of the mineral selenium, Brazil nuts contribute to normal spermatogenesis (the process of sperm cell development). “Just one nut contains 90ug of selenium – or 0.9mg – which is more than 100% of the daily recommended intake,” says Glover. “Selenium contributes to the morphology of sperm as well as its mobility, which means it not only helps sperm cells grow to a good size and shape but also helps them to swim, which are key factors in normal conception. Selenium contributes to the protection of cells from oxidative stress, too, so it also prevent your sperm from being damaged by free radicals within the body.”
Broccoli
Hobson explains that this cruciferous vegetable contains Indole-3-carbinol, a compound which could help boost a man’s sex drive, as it helps to reduce oestrogen levels.
Beetroot
“Anecdotal reports suggest beetroot improves sexual health in men, due to high levels of precursors of nitric dioxide, which increases the size of blood vessels in muscles to allow more oxygen flow,” explains Marilla Chamon, registered nutritionist and founder of Gutfulness Nutrition.
Red wine
A glass of merlot with dinner could be just the ticket. “The resveratrol in red wine is a powerful antioxidant that can reduce inflammation and get blood flowing around the body,” explains Glover. He adds that resveratrol works by reducing the stickiness of blood platelets, keeping blood vessels open and flexible and promoting improved blood supply to the brain and other organs.
Trying to drink less? Fill up on red and purple grapes, blueberries, cranberries, mulberries, lingonberries, peanuts and pistachios for an antioxidant hit.
Oysters
Perhaps the best-known aphrodisiac, “one of the reasons oysters have been hailed a food of love, says Glover, “is because they contain a large amount of zinc, which has been linked to boosting fertility and sperm production, particularly in men.” They also contain essential amino acids that encourage overall sexual function. If you can’t stomach the texture, try mussels or clams instead.
Tuna
This popular fish contains vitamin B3, which we primarily need for converting food into energy, but it can also improve blood flow for stronger erections. In fact, fish in general is good for boosting men’s sex drives, according to a study by Harvard University, which found that couples who ate fish twice a week or more had sex far more frequently.7
Equally, the omega-3 fatty acids in oily fish like mackerel and salmon could help with sex hormones. “Omega-3 fatty acids help maintain healthy levels of testosterone,” says Hobson, “which doesn’t just help with libido, but also mood and general wellbeing.”
Egg yolks
Don’t ditch the yolk next time you’re whipping up an omelette; Hobson says that the amino acid l-arginine – found within the yellow bit of an egg – could help to improve erectile dysfunction.
Pineapple
Chop it up and throw it into a smoothie, or enjoy as a pre-workout snack. Pineapples contain the enzyme bromelain, which could boost testosterone levels. For the highest levels of bromelain, munch on the tougher stalk.
Avocado
Chop up in salads, add to smoothies or throw into a burrito – however you eat your avo, rest assured that you’ll be lapping plenty of minerals and monounsaturated fats, as well as vitamin B6 and vitamin E. “Vitamin E is often referred to as the ‘sex vitamin’,” says Glover, “because It can help promote the production of sex hormones that enhance mood, desire and attraction.”
Fenugreek
Perhaps not front and centre of your spice rack, but this ancient herb has been shown to increase libido. So next time you’re making a curry or marinade, add some fenugreek and watch the sparks fly.
Pomegranate
A study by Queen Mary University, Edinburgh, found that testosterone levels increased significantly in both men and women when they drank pomegranate juice every day. It’s thought that the antioxidants in this juicy red fruit also help with blood flow, further boosting sex drive.
Beef
Book a steak night in, pronto. Beef is filled with the mineral zinc, which is not only a sex drive booster, but also vital for fertility. Iron in beef also helps with energy, so you can keep going all night long.
Red grapes
Not only do these contain flavanones, much like citrus fruits, but red grapes also contain the plant compounds anthocyanins. “A study found that individuals who consumed a high intake of anthocyanins and flavanones, and who were physically active, had a 21% lower risk of erectile dysfunction compared with those consuming a low intake of anthocyanins and flavanones and low physical activity levels,” says Chamon.
Spinach
The ideal salad base, spinach contains magnesium, which could help boost testosterone levels. The folate in spinach may even prevent erectile dysfunction.
